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Wednesday

230524

Workout of the Day

20

10 rounds for time of:
5 front squats
5 parallette handstand push-ups

♀ 145 lb ♂ 205 lb

Post time to comments.
Compare to 210827.


Scaling:
Reduce the load of the front squats to a challenging set of 5 that still allows you to complete each set unbroken. Similarly on the HSPU, choose a modification that is more challenging than the last time you performed HSPU.

Intermediate Option:
10 rounds for time of:
5 front squats
5 strict handstand push-ups, hands on 25-lb plates

♀ 110 lb ♂ 165 lb

Beginner Option:
5 rounds for time of:
5 front squats
5 push-ups

♀ 35 lb ♂ 55 lb

Comments on 230524

32 Comments

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Antonio Alves
May 27th, 2023 at 8:49 pm
Commented on: 230524

Modified:

--


10 rounds for time of:


10 DB front squats @ 2x 12,5 kg

10 DB push press @ 2x 12,5 kg


> 19:01

--

Peace.

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Natasha Thompson
May 26th, 2023 at 6:49 pm
Commented on: 230524

My name is Natasha Thompson from the USA/Texas.. Am so overwhelmed with gratitude to let the world know how Dr Kachi, the great spell caster changed my life for good. It all started when I lost my job and I was down financially and emotionally because I couldn’t be able provide for my two kids and staying home all day Jobless it’s not easy until I was checking on the internet when I saw a series of testimonies hearing people winning the Powerball lottery, I didn’t believed, but being poor no job you have no option. I gave it a try and I contacted Dr Kachi who told me what i have to do before I can become a big lottery winner and I accepted. He made special prayers for me in his temple and gave me the required numbers to play the lottery game and when I used the numbers to play it, I won a massive $344.6 million Powerball jackpot. I was so happy and I choose to review my winning in any platform, I would love other people to seek help from Dr Kachi through Text and Call: +1 (209) 893-8075 or email drkachispellcast@gmail.com by his website: https://drkachispellcaster.wixsite.com/my-site

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Natasha Thompson
May 26th, 2023 at 6:49 pm
Commented on: 230524

My name is Natasha Thompson from the USA/Texas.. Am so overwhelmed with gratitude to let the world know how Dr Kachi, the great spell caster changed my life for good. It all started when I lost my job and I was down financially and emotionally because I couldn’t be able provide for my two kids and staying home all day Jobless it’s not easy until I was checking on the internet when I saw a series of testimonies hearing people winning the Powerball lottery, I didn’t believed, but being poor no job you have no option. I gave it a try and I contacted Dr Kachi who told me what i have to do before I can become a big lottery winner and I accepted. He made special prayers for me in his temple and gave me the required numbers to play the lottery game and when I used the numbers to play it, I won a massive $344.6 million Powerball jackpot. I was so happy and I choose to review my winning in any platform, I would love other people to seek help from Dr Kachi through Text and Call: +1 (209) 893-8075 or email drkachispellcast@gmail.com by his website: https://drkachispellcaster.wixsite.com/my-site

Comment URL copied!
Jonathan Elmore
May 26th, 2023 at 4:30 pm
Commented on: 230524

24:28 #165 no abmat

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Lynette Vrba
May 26th, 2023 at 2:38 pm
Commented on: 230524

Intermediate Option:

10 rounds for time of:

5 front squats- 100lbs 

5 handstand push-ups with knees on 30” box

12:59.86

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Rohan Bhatia
May 26th, 2023 at 2:04 pm
Commented on: 230524

10 rounds

Scaled to 45.5 kg and wall facing hspu


Time: 27:06

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Michael Arko
May 26th, 2023 at 1:28 pm
Commented on: 230524

Scaled to 135lb front squats and parallette pike push-ups

13:04

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Dave Breslin
May 26th, 2023 at 12:08 pm
Commented on: 230524

Intermediate 12:20

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Raffaele Guarro
May 26th, 2023 at 6:45 am
Commented on: 230524

10 rounds for time of:

front squats 3rounds with 75kg,2-70,5-60kg

parallette handstand push-ups

total time 18’:50”

(edited)
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Christian Simpson
May 26th, 2023 at 5:19 am
Commented on: 230524

Today: Same SC...23:15

8/27/21: Sc to 155#/strict HSPU to 4" mat...26:13

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Scott Wiedmeyer
May 26th, 2023 at 3:32 am
Commented on: 230524

36 / M / 5'9" / 135lbs


5 rounds for time of:

5 front squats, 35lb dumbbells

5 parallettes push-ups


9:33

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Ki deok Park
May 26th, 2023 at 1:05 am
Commented on: 230524

Intermediate

29:02

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Kyle Lynch
May 25th, 2023 at 10:21 pm
Commented on: 230524

10 Rds for time 

5 Front squats @95lbs alternative between front rack and cross grip.

5 Incline Push-ups

TT: 10:27


Comments didn’t work yesterday.

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Gustavo White
May 25th, 2023 at 9:37 pm
Commented on: 230524

My Training on Wednesday may 24 in the afternoon

I completed 8 Rounds of this WOD in 28 minutes.:

5 Front Squats 94 lb

5 Parallette Handstand Pushups

https://youtu.be/wKEbNJ7pZ1s

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Lincoln Kerger
May 25th, 2023 at 9:09 pm
Commented on: 230524

10 RFT

5 Front squat 155#

5 Pike push-ups (push-up bars and feet on 24” box)

20-21 min (forgot to look at the clock right after last rep)


Cross grip used for FS and chose the pike PUs on PU bars with box height due to left elbow and wrist pain. Couldn’t cycle the PPUs quickly to ensure keeping to movement that wasn’t overly painful. Same reasoning for using a cross grip for FS (that and can’t do a good front rack because of right wrist and elbow ROM).

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Troy Bruun
May 25th, 2023 at 8:45 pm
Commented on: 230524

10rds: 10:05


5 FSQT (145lbs)

5 Box HSPU


GWU: Full Body Rot.

2x :45 Shoulder Mob/:45 Hip Mob/5 Burpees/10 Sqt


SPWU: PVC FSQT/^ wod weight


pushups/decline push-up/pike/box/HS


Cool Down: Legs&shoulders

Comment URL copied!
Lincoln Kerger
May 25th, 2023 at 9:08 pm

Well done!

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Steve Day
May 25th, 2023 at 8:31 pm
Commented on: 230524

scaled to:

50lb dumbbells front squat

35lb dumbbells strict press


12:41

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Lee Robinson
May 25th, 2023 at 8:22 pm
Commented on: 230524

Subbed strict HSPU and used 80 Kg


13.41

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Christopher Robertson
May 25th, 2023 at 7:43 pm
Commented on: 230524

Dang, back...come on guys..count on these comments.

Combined a bit...

-1 mile run 9.17

-10 rounds of 10 reps back sq @ 85 lbs (fronts kill my shoulder). Concentrated on full movement squats.

- dB shoulder press 10 rounds @25 lbs 10 reps

Comment URL copied!
Coastie Nick
May 24th, 2023 at 8:08 pm
Commented on: The Kipping Deficit Handstand Push-Up

Rx’d using dumbbells as parallettes: 21:41


All sets of front squat unbroken


210827: Same Rx’d: 36:00


150309: 24:30 (scaled 135#/strict HSPU)

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James W Bobo II
May 25th, 2023 at 12:23 am

Huge improvement!

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Lincoln Kerger
May 25th, 2023 at 9:06 pm

That is fantastic dude!

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James W Bobo II
May 24th, 2023 at 8:06 pm
Commented on: The Kipping Deficit Handstand Push-Up

M/39/72"/170


Front squats as rx all 10 rds...3 rds of parralette HSPUs then moved to kipping HSPUs last 7 rounds. 18:55

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Coastie Nick
May 24th, 2023 at 8:08 pm

Great job!

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Lincoln Kerger
May 25th, 2023 at 9:06 pm

Awesome job!

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Mike Andridge
May 24th, 2023 at 6:32 pm
Commented on: The Kipping Deficit Handstand Push-Up

Let's go HQ, get the comments back on track:)

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Chris Meldrum
May 24th, 2023 at 6:59 pm

for real tho!

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James W Bobo II
May 24th, 2023 at 7:58 pm

Ditto! What's up HQ?? Some of us have been using the comments section for over a decade!

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Sam K
May 24th, 2023 at 8:19 pm

A decade!?

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Stephen Hipskind
February 5th, 2020 at 1:07 am
Commented on: The Kipping Deficit Handstand Push-Up

I love that we have these videos as a resource for our progression. Keep it up HQ ;)

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Chris Meldrum
May 24th, 2023 at 7:01 pm

Intermediate Scale, 16:02 (PR).


Same scale as last time.  Front squats were pretty easy – unbroken – could try 185 next time.  Strict HSPUs tough – first 2 rounds unbroken, then a lot of 3-2.  Some singles at the end.


50m/5'10"/185

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